Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

4 rds NOT for time
400m run at mile pace
10 otb jumps
20 kb swings
50 du
25 ghd su

Optional cashout:
max rep du (2 attempts)



Strength:

In 15 min build to a heavy clean

Metcon:

EMOM 14
6 otb jumps (24/20)
12 push ups



Strength:

OHS 5 x 3
Snatch 5 x 2
In 12 min build to a heavy jerk

Optional Cashout:
3 x 15 russian twist



Skill:
3 rds NOT for time
50 du
5-7 mu ub
12-18 pistols

Metcon:
21, 15, 9
HR Burpees
WB (20/14)

Optional cashout:
12 tgu alt arms



Metcon:

Partner WOD
In teams of 2 with each partner alt movements

6 rds
Bear crawl length 10 mats out and back
Suitcase carry 10 mats out and back
Burpee broad jump 10 mats out and back
10 STRICT t2b
400m run



Strength:

5 x 50ft fc

Metcon:

EMOM 9 min
10 wb (20/14)
2 push up
rest 5 min
EMOM 6 min
2 C&J



Metcon:

10 wall ball (20/14)
20 HSPU
30 HR burpees
40 med ball su (20/14)
50 kb swings (53/35)
100 squats
50 KB swings (53/35)
40 med ball su (20/14)
30 HR burpees
20 HSPU
10 wall ball (20/14)
20 min time cap



Skill:

2 rds NOT for time
10 - 14 bounding bj (24/20)
40 du
6 tgu alt arms

Metcon:

10 rds
15 du
10 push ups
5 t2b



Strength:

FS 5 x 3
Clean 5 x 2
Push press/push jerk 5 x 2

Optional cashout:
3 x 20 GHD su



Skill:

EMOM 7 min
16 burpees

Metcon:

5 min AMRAP
5 PC (115/85)
8 CTB pu



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